8 Best Supplements For Runners Reviewed & Tested
Those who have a strong passion for running are always looking for newer and more effective ways to enhance their performance, health and endurance. A good pair of running shoes, reasonable training methods, healthy diet and necessary supplements for your body are some key factors for getting and staying on target. In this article, we will take a look at some good supplements for runners which will keep your body going. In order to meet various demands, the supplement market is full with a variety of different products. So, knowing which ones are right for you is where you should start.
If you are really concerned about your health, you should be especially focused on your meals, making sure that you’re getting enough vitamins, nutrients and minerals that you need for running. It is not so difficult for you to protect and improve your health; you should keep in mind some following supplements which are very popular, some even found in many kinds of natural food and safe to take.
As many know, iron deficiency is particularly a common problem for females, because women often lose blood every month. But, there are some studies reported that show runners to be more inclined to have iron deficiency. Iron plays an important role in providing oxygen to the muscles; improved VO2max, which can promote performance.
The signal of Iron deficiency is when runner feels unusually tired, becoming a common occurrence. Fatigue has a negative impact on a runner’s ability to keep going and can shorten your substantially shorten running distances, adding difficulty to even the most simple of runs. If your iron levels are a little low, you may want to consider taking an iron supplement. Ferrous sulfate is highly recommended. However, keep in mind that an overabundance of iron in the body can damage your cells and tissues.
Calcium is important for healthy bone density. Low calcium levels can cause osteoporosis, resulting in a lot of the common pains experienced in running. Therefore, this is not simple issue. Generally most people can easily to get enough calcium through their daily diets. Additionally, several studies have claimed that calcium supplementation may increase the risk of cardiovascular problems, resulting heart disease or heart attacks.
Although you do not need to have calcium supplements, you could benefit from vitamin D supplements. Because Vitamin D supports the body absorbs calcium from food, it is also a good way to keep bones strong to avoid breaks and fractures from running.
Caffeine is a popularly used supplement in sports because of its big benefits, even many world-class athletes rely on it. This supplement enhances mental acuity and alertness, strengthens the body’s ability to turn fat into usable energy and increases coordination and reaction time. Additionally, caffeine also decreases the feel of over effort, which increases a runners self-perceived stamina. When it’s used in combination with carbohydrates, caffeine is also good for post-running recovery.
Caffeine is absorbed fast, and its effects can last for a long time. So, you should have caffeine supplement immediately before or while running. For dosage, it is recommended to take 550 milligrams per day, which is equal to about five cups of coffee.
Its side effects such as water-electrolyte imbalances, hyperthermia and reduced heat tolerance may be a concern when using this supplement; however, exercise can help work against those effects.
Protein (whey protein)
Protein is an essential nutrient for our bodies. It is a very important part in the body’s maintenance and regulation processes. For starters, it adds the proteins which you lose while running and helps to build lean tissue, which supports overall muscle recovery. If your body’s protein level is low, you can often become fatigued too easily.
Most people can get enough protein in daily diets, but runners have more protein demanding. They can get many benefits from protein supplementing. Take a protein supplement before a run or after a workout is both ideal. In this, whey protein is the better way to use because it’s absorbed more easily and quickly.
For most runners, a suitable amount is about 40 to 60 grams of whey protein per day.
Creatine- amino acid provides benefits to runners. Creatine has ability to promote muscle recovery and growth. It is especially used for those who often take part in intensive workouts like running, it against the negative effects of these activities, including muscle inflammation and damaged cellular.
If you consume it daily, Creatine supplements may decrease submaximal VO2 level allowing your body to use oxygen more efficiently while running. By improving your heart rate, your body’s sweat rate, and the way in which water is distributed, it can also help you run longer and more efficiently in hard conditions.
You should use Creatine supplements in two phases. In the “loading phase” – about five days, which is aimed to provide optimal Creatine levels for your body, you should use about 20 grams per day. After that phase is maintenance phase, you just need about five grams per day.
It is better to use Creatine combine with insulin spikes. The best time to have Creatine supplement is immediately following a workout.
Check out the best creatine powder options
Fatty fish oils
We all know the real benefit of Fatty fish oils. However, large part of the population do not eat enough oily fish that means they are deficient in omega 3 – fatty acids found in fish oil, which helps to reduce inflammation, muscle soreness and strengthen joint flexibility. Because our body can’t produce these vital essential fats itself, we have to get these from food such as oily fish, seeds or nuts. Additionally, Krill Oil is considered as the source of omega 3 essential fats which are free from pollutants.
No matter how fine you are, and you always believe that you have enough vitamins in your meals. Mega multivitamins supplement is really necessary because your body always requires vitamins and minerals continuously to run efficiently and longer. In fact, Most of these vitamins can be delivered from a well healthy diet – however, due to natural conditions as well as polluted problems of our environment, many of the nutrients are not exist in the soil, and in the foods.
For other reasons, when you do exercise or run, the body loses many minerals via sweat therefore, the demand for nutrients is greatly increased. A body does not have enough nutrients will be easy to infection and cannot perform optimally. Besides, you should choose multivitamins which have high levels of antioxidants in order to against free radicals presenting when you run which are known to damage our body’s organs and tissues.
Finally, we all know the important role of water in our life. Water is considered as super supplement for runners. just provide your body with around 8 glasses or 2 liters of water each day, you can’t imagine that this can support to promote cardiovascular health, keep your body cool, supplement lost water by sweating during running, and help your muscles as well as joints work well.
Some runners said that they still run without any supplements. I can’t deny that, however, if your body can be supplemented enough with the above supplements, it will make certain that your health as well as running will be improved considerably.